Warm-up
Ankles/Calves Mobility, 5min.
(coaches choice)
-then-
2 Steady Rounds:
15 DB Push Press
30 Sit-ups
25 Calorie Bike
Strength
EMOM For 10 Minutes:
1 Snatch Complex @70%+
RX
Squat Snatch + Overhead Squat + Hang Squat Snatch + Overhead Squat
SCALED
Power Snatch + Overhead Squat + Hang Power Snatch
MetCon
5 Rounds For Time:
12 Front Squat, 115/75lbs
9 Handstand Push-ups
6 Burpee Box Jump-overs, 24/20″
Side Work (optional)
Push Jerk 5×5 @65%
CF LITE
Warm-up
Same as Class
Strength
4 Rounds
6-8 Pause Goblet Squats (HEAVY)
6-8 Strict Pull-ups
6 Single-arm DB Rows (each arm)
MetCon
5 Rounds For Time:
12 Goblet Squats
9 DB Push Press
6 Burpee Over Box
